Categories
Underground Strength Workouts

2010-03-17 UGS

Five Rounds
1a. 5 Floor Presses

Four Rounds
2a. 1-3 Rope Climb
2b. Max Ring Pushups

Four Rounds
3a. 5 KB Snatches
3b. Max Ring Dips

Three Rounds
4a. 5 KB Clean and Press

Categories
CrossFit Workouts

2010-03-16 WOD

Push Press
– 5 Sets

Nancy
Courtesy of CrossFit.com

Five rounds for time:
– 400m Run
– 15 OH Squats (95#/65#)

Categories
Strength Workouts

2010-03-16 Strength

Upper Body Max Effort
1. 1RM Push Press
2. 5 x 5 Barbell Row
3. 5 x 8 Ring Dips

Categories
CrossFit Workouts

2010-03-15 WOD

Back Squat
– 5 sets

Three rounds for reps:
1. Slam Ball – 1 minute
2. Squat Thrust – 1 minute
3. KB Swing – 1 minute
4. Jumping Pullup – 1 minute
5. Rest – 1 Minute

Categories
Underground Strength Workouts

2010-03-15 UGS

Five Rounds
1. 5 Zercher Squats

Four Rounds
2a. 10 Suitcase Deadlift
2b. 15 KB Swings

Three Rounds
3a. 10 Hip Extensions
3b. 10 Knees to Elbows
3c. 100′ Lunge

4. 50 Weighted Situps

Categories
Strength Workouts

2010-03-15 Strength

Lower Body Max Effort
1. 1RM Concentric Good Morning
2. 5 x 5 Reps Band Suspended Deadlifts
3. 5 x 10 Hip Extensions
4. 5 x 10 Weighted Situps

Categories
Workouts

2010-03-13 Open Gym

Saturdays are open gym from 9:00 a.m. until noon.  You can come in to work on specific movements, particularly ones in which you need practice and further instruction.  We will have a WOD that you can do or you can choose to do a WOD that you missed this week.

Categories
CrossFit Workouts

2010-03-12 WOD

Bottom-to-Bottom Tabata
– Squats (8 x 20/10)

Top-to-Top Tabata
– Pushups (8 x 20/10)

Categories
Strength Workouts

2010-03-12 Strength

Lower Body Dynamic
1. 10 x 2 Reps Deadlift @ 55%
2. 5 x 5 Overhead Squats
3. 5 x 5 Reps Glute Ham Raises

Categories
Underground Strength Workouts

2010-03-12 UGS

Four Rounds
1a. 15 Pullups
1b. 10 Ring Pushups

Four Rounds
2a. 10 Sandbag Clean + Squat Drop
2b. 10 Jumping Lunges

Four Rounds
3a. 50′ Alligator Pushups
3b. 200′ Tire Drag